Roll up

3 × 8-12  ·  Equipment: Mat, No equipment

Muscle groups: Core & abs · Legs & glutes

How to do roll up

1. Lie on your back with legs straight, arms overhead, and shoulders relaxed.
2. Engage the core and begin rolling the spine up vertebra by vertebra, reaching the arms forward.
3. As you come to a sitting position, reach toward your feet and continue rolling until you sit tall.
4. Reverse the motion by rolling from the pelvis up through the spine, avoiding a sudden drop.
5. Lower vertebra by vertebra until the back rests fully on the mat.
6. Repeat 8-12 times with a slow pace and coordinated breathing.

Mistakes to avoid

• Do not do the roll up with momentum or pull your head with your hands; the core drives the movement.
• Do not sit up with a straight, stiff back; the point is to roll vertebra by vertebra.
• Do not crash backward when lowering; control the descent with active abdominals.
• If it is too hard, bend the knees slightly or anchor a band under your feet to protect the lower back.

Progression

• Start with slightly bent knees and arms reaching forward to shorten the lever during the first sessions.
• Once you can roll up with a controlled spine, straighten the legs and reach the arms overhead at the start.
• To progress, remove support with a roll up to a tabletop position or hold a light ball between your hands for more core work.